2100 calorie intermittent fasting paleo meal plan
Table of Contents
Overview
This 2100-calorie paleo intermittent fasting meal plan is designed to combine the principles of a clean, grain-free Paleo diet with a time-restricted eating window. Use this nutrition plan in two ways: Option 1 lets you generate and customize your own weekly plan by picking and swapping recipes to fit your tastes and schedule; Option 2 provides a ready-made 7-day PDF (about 2075 kcal/day, ~188 g protein, ~64 g net carbs, ~105 g fat) you can download and follow as-is. Whether you want a flexible diet plan or a set weekly plan, the structure supports intermittent fasting while keeping meals simple and nutrient-dense.
The meal plan includes a full grocery list and easy-to-follow recipes for breakfasts, lunches and dinners—examples include chicken and avocado salads, baked salmon, roast beef lettuce wraps, cauliflower rice and mixed vegetables. Meal prep instructions and scaled recipes make it a practical weekly plan for busy people, with options to batch-cook dinners and pack lunches. This diet plan emphasizes high-protein meals to support muscle retention while you fast and offers low-to-moderate carbs from fruit and starchy vegetables consistent with paleo guidelines.
Following this nutrition plan while practicing intermittent fasting may help reduce body fat, improve body composition by preserving lean mass, stabilize blood sugar and boost daily energy and focus. The paleo emphasis on whole foods can also support better digestion and reduced inflammation for some people. As with any meal plan or diet plan, results depend on activity level, meal timing and individual needs—consult a healthcare professional if you have medical conditions or special dietary requirements before starting.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2075cals, 188g protein, 64g net carbs, 105g fat 29g fiber per day) cannot be customized.
Day 1
2075cals, 203g protein, 77g net carbs, 93g fat 27g fiber per day
1 serving(s) (500cal, 43p, 8c, 28f)
2 serving(s) (366cal, 18p, 5c, 29f)
2 banana(s) (233cal, 3p, 48c, 1f)
21 1/3 oz (847cal, 134p, 0c, 34f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 2
2025cals, 263g protein, 30g net carbs, 86g fat 20g fiber per day
18 2/3 oz (659cal, 118p, 3c, 20f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
21 1/3 oz (847cal, 134p, 0c, 34f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
Day 3
2100cals, 227g protein, 61g net carbs, 92g fat 28g fiber per day
18 2/3 oz (659cal, 118p, 3c, 20f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
15 oz (749cal, 100p, 10c, 31f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 4
2075cals, 168g protein, 70g net carbs, 114g fat 24g fiber per day
12 oz (702cal, 60p, 0c, 51f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
15 oz (749cal, 100p, 10c, 31f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
Day 5
2100cals, 142g protein, 74g net carbs, 122g fat 38g fiber per day
2 1/2 wrap(s) (789cal, 60p, 10c, 48f)
2 banana(s) (233cal, 3p, 48c, 1f)
12 oz (804cal, 70p, 3c, 56f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
Day 6
2050cals, 158g protein, 89g net carbs, 102g fat 36g fiber per day
2 1/2 wrap(s) (789cal, 60p, 10c, 48f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 3/4 serving(s) (786cal, 92p, 20c, 35f)
4 cup(s) (242cal, 4p, 12c, 18f)
Day 7
2050cals, 156g protein, 44g net carbs, 125g fat 32g fiber per day
2 wrap(s) (791cal, 57p, 6c, 53f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 3/4 serving(s) (786cal, 92p, 20c, 35f)
4 cup(s) (242cal, 4p, 12c, 18f)
Grocery List (37 items)
Fats and Oils
Oil
6 oz (182mL)
Marinade sauce
56 tsp (281mL)
Olive oil
2 oz (61mL)
Poultry Products
Boneless skinless chicken breast, raw
9 lbs (4045g)
Vegetables and Vegetable Products
Frozen mixed veggies
2 1/2 cup (338g)
Brussels sprouts
5 sprouts (95g)
Onion
3/4 medium (2-1/2" dia) (86g)
Tomatoes
8 medium whole (2-3/5" dia) (978g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Frozen sugar snap peas
2 1/3 cup (336g)
Romaine lettuce
7 leaf outer (196g)
Carrots
1 3/4 medium (107g)
Beets, precooked (canned or refrigerated)
14 oz (397g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Fruits and Fruit Juices
Lime juice
3 fl oz (86mL)
Avocados
6 1/2 avocado(s) (1315g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Green olives
30 large (132g)
Lemon
1/2 large (42g)
Spices and Herbs
Black pepper
4 g (4g)
Salt
1/2 oz (16g)
Garlic powder
1 1/4 tsp (4g)
Fresh basil
30 leaves (15g)
Chili powder
5 tsp (14g)
Cajun seasoning
4 dash (1g)
Thyme, dried
1/2 tbsp, leaves (1g)
Mustard
5 tsp (25g)
Other
Chicken, drumsticks, with skin
3/4 lbs (340g)
Pork rinds
11 g (11g)
Frozen cauliflower
8 cup (907g)
Soups, Sauces, and Gravies
Hot sauce
3/4 tbsp (11mL)
Apple cider vinegar
1 3/4 tsp (0mL)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 1/4 lbs (567g)
Ham cold cuts
1/2 lbs (227g)
Pork Products
Bacon
4 slice(s) (40g)
dinner prep - 2 days
1. Basic chicken breast
847cal, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Mixed vegetables
121cal, 6p, 16c, 1f (per meal)
2 1/2 cup (338g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Chicken avocado salad
500cal, 43p, 8c, 28f (per meal)
5 sprouts (95g)
2 tsp (10mL)
2 tsp (10mL)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
6 oz (170g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
lunch prep - 2 days
1. Marinaded chicken breast
659cal, 118p, 3c, 20f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 2/3 medium whole (2-3/5" dia) (205g)
1 2/3 avocado(s) (335g)
1/4 cup (50mL)
1/4 cup minced (50g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
749cal, 100p, 10c, 31f (per meal)
30 leaves (15g)
30 oz (851g)
5 tsp (14g)
1 1/4 tsp (1g)
30 large (132g)
1 1/4 tsp (8g)
5 tsp (25mL)
30 cherry tomatoes (510g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Baked fries
290cal, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Low carb fried chicken
702cal, 60p, 1c, 51f (per meal)
3/4 lbs (340g)
10 3/4 g (11g)
4 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Tomato and avocado salad
176cal, 2p, 5c, 14f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 1/2 dash (1g)
1/2 tsp (3mL)
3/8 medium whole (2-3/5" dia) (46g)
3/8 avocado(s) (75g)
3/4 tbsp (11mL)
3/4 tbsp minced (11g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Sweet potato medallions
155cal, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 1 days
1. Slow-baked salmon with lemon and thyme
804cal, 70p, 3c, 56f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
4 dash, leaves (1g)
1/2 large (42g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 275 F (135 C).
2
Line a rimmed baking sheet with greased aluminum foil.
3
Mix oil, thyme, and juice from 1/4 lemon in a small bowl. Spread thyme mixture evenly over the salmon. Season with salt and pepper to taste.
4
Place salmon fillets, skin side down, on the baking sheet.
5
Bake salmon until just opaque in center, about 15-18 minutes. Serve with lemon wedges.
2. Olive oil drizzled sugar snap peas
286cal, 10p, 14c, 17f (per meal)
3 1/2 tsp (18mL)
2 1/3 cup (336g)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Roast beef lettuce wrap with avocado
789cal, 60p, 10c, 48f (per meal)
1 1/4 avocado(s) (251g)
10 oz (284g)
2 1/2 tsp (13g)
1 1/4 plum tomato (78g)
2 1/2 leaf outer (70g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
786cal, 92p, 20c, 35f (per meal)
1 3/4 lbs (784g)
1 3/4 tsp (0mL)
1 tsp, leaves (1g)
1/4 cup (53mL)
1 3/4 medium (107g)
14 oz (397g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Cauliflower rice
242cal, 4p, 12c, 18f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 1 days
1. Paleo ham, bacon, avocado lettuce wrap
791cal, 57p, 6c, 53f (per meal)
1 avocado(s) (201g)
1/2 lbs (227g)
4 slice(s) (40g)
2 leaf outer (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.